Does anyone know of a site or book where I can read the required protein/carb/fat intake for my height age etc? Is there a book? I want to read more into what I eat and how much each meal should consist of, I read I should take in between 1200-1300 cal a day isn't that too small especially since I workout? I know everyone is different so I want to do some research but don't know exactly where to start. Thanks! I'm still looking threw this website to see if I can find anything-
Sport 1200-1300 Calories?
- Thread starter nureyes0502
- Start date
Sport Fitness
There are all sorts of online calculators available, but they just provide rough estimates. Here is one:
That will give you how many calories you need per day to MAINTAIN your current weight. Subtract 350-500 from that and that is a good place to start.
Throw in a regular and consistent cardio and strength training routine and you'll be good to go.
How many carb/protein/fat grams you should have is totally dependant on you and your goals. Typcially it is recommended that you should have 1 gram of protein per pound of body weight.
My personal opinion... that's getting too nit picky for most people. If you can eat 5-6 times per day, the first meal is within an hour after waking and each meal thereafter is 2-3 hours apart, and it consists of a protein and a carb... you're good to go.
I post 5 tips for fat loss a lot on these boards... here it is again
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
All of the above things combined will result in fat loss. Good luck! Buying an ebook is a great place to start. Just be sure the personal writing it is an acutal trainer/nutritionist and they are not trying to sell you additional things like shakes/supplements, etc.
Good health comes from good food and good activity
That will give you how many calories you need per day to MAINTAIN your current weight. Subtract 350-500 from that and that is a good place to start.
Throw in a regular and consistent cardio and strength training routine and you'll be good to go.
How many carb/protein/fat grams you should have is totally dependant on you and your goals. Typcially it is recommended that you should have 1 gram of protein per pound of body weight.
My personal opinion... that's getting too nit picky for most people. If you can eat 5-6 times per day, the first meal is within an hour after waking and each meal thereafter is 2-3 hours apart, and it consists of a protein and a carb... you're good to go.
I post 5 tips for fat loss a lot on these boards... here it is again
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.
All of the above things combined will result in fat loss. Good luck! Buying an ebook is a great place to start. Just be sure the personal writing it is an acutal trainer/nutritionist and they are not trying to sell you additional things like shakes/supplements, etc.
Good health comes from good food and good activity